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Strength & Skill

*Do a set every 2 minutes.

5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:20 hold at 4in quarter squat after each set.

WOD: 2 sets
5-4-3-2-1
Deadlifts (120/85)
Wall Facing Strict Handstand Push Up/ Kipping HSPU x2/ HRPU x2
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Come out swinging, not a lot can go wrong with the quick descending rep scheme. Just be smart and use the time between the movements as rest. Take the first set a little lighter then planned to test the waters and then ramp up the pacing going into the second.

How it should Feel: MUSCULAR ENDURANCE! The pull/push combination will do a number on your upper body. Stay tight, don’t get sloppy.

WORKOUT STRATEGY & FLOW
Deadlifts: Moderate weight (-70%) where there should be no hesitation to stay unbroken.

Wall Facing Strict Handstand Push Ups: These will probably be the most difficult so practice finding that sweet spot before the start of the workout. If you can go unbroken and if not then 2 sets is the minimum.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.